Nutrition for Fitness

nutrition fitness
There are great advantages to following a solid nutritional program, especially if you are trying to get fit. Regular exercise puts new demands on your body in addition to the demands of everyday life. If you want to get the most out of your new exercise routine you will need to eat the right foods and fuel your body the right way.

What are the nutrients you need when you are an active, healthy person? You need a combination of carbohydrates, protein and fats. For optimum health you want those to be mostly complex carbohydrates, lean protein and healthy fats.

Complex carbohydrates will come mostly from whole grains. The best grains are quinoa, amaranth, barley, and oats. If you are a runner or other endurance athlete (or strive to be) then you need to be eating plenty of these. If you are just doing short workouts a few times a week then you should be keeping these to a minimum. No matter what your fitness goals are you should be consuming a diet that is primarily vegetables and fruit and devoid of excess sugars.

Protein is the next nutrient that you should concentrate on. Most of the time you should be eating lean proteins like turkey, fish and tofu. Lean ground turkey makes a great substitute for regular hamburger. Meats that are higher than fat like pork and steak are fine once and awhile. You should always avoid processed meats like hot dogs and salami.

The last nutrient you need are healthy sources of fat. Natural is better. Go for nuts, avocado, olive oil, coconut oil and butter. Avoid other oils because they are highly processed using heat and chemicals. Butter is fine in small amounts because it is natural, unprocessed and a little provides a great deal of flavor.

Always choose butter over highly processed vegetable oils and choose coconut and olive oil often. Use avocado on sandwiches instead of mayonnaise and choose a handful of nuts as a healthy snack. Remember build your diet around fruits, vegetables and a few high fiber grains. Next, add some protein and a bit of healthy fat and you have a diet built to help you reach your fitness goals.

Is It Possible To Burn Fat And Gain Muscle At The Same Time?

burn fat and gain muscle at the same time

If you’re like most bodybuilders, then you probably have one main goal, “A strong muscular physique with the great definition”.

It’s only natural that you want to be massive and ripped, and to achieve this you will want to burn fat and gain muscle at the same time.

Since people want the “perfect body”, they will jump into their training program headfirst. They will want to see results almost immediately, without putting in any real hard work, they want to bulk up, but not add any body fat at the same time.

Let me make this clear to you, There are no shortcuts!. You cannot add noticeable muscle to your frame in a short space of time without putting on some body fat, you will just have to accept it, because of this is how the process of gaining muscle to the body works.

To promote protein synthesis that leads to muscle gains, you have to consume a surplus of calories. That said, using 100% of this caloric surplus towards muscle growth is something that cannot be achieved. And more protein means more muscle! Learn about protein synthesis at

You also need to be aware that trying to burn fat and gain muscle at the same time will not work because there will always be a certain amount of excess calories that will always add to your body fat.

The only way for you to get that perfect body is to work at it in stages, build muscle first and then concentrate on losing body fat, rather than trying to burn fat and gain muscle at the same time.

Your main muscle mass will play a major part in deciding your metabolic rate so it will be easier to lose the body fat after you have built up your muscles. So it’s understandable that bulking up first will be your fastest route.

Although you can’t burn fat and gain muscle in tandem, it will be much easier to rid the body fat once you have increased your muscle mass.

Let’s take a look at what we have discussed, the point of a bulking phase is simple, build as much muscle as possible and minimize your body fat gains.

Your bulking up phase should not focus on losing body fat, but on trying to gain as little body fat as possible.

This can be accomplished in 3 main ways:

  1. Stick to an accurate caloric surplus.
    Work towards a program of “optimal nutrition” instead of looking for a quick-fix “super nutrition” program.

    Although you do need a caloric surplus to fuel increased muscle growth, if you just start shoving more food down your throat that has nothing to do with building up muscle tissue, you will simply gain more fat.

    In general, the caloric surplus you need to help support muscle growth is about 20% more than the calories that you need to stay at your current weight. This is the optimum caloric excess range to support muscle building, so if you’ve already reached this figure, you don’t need to consume any extra calories.

  2. Keep a close eye on your food sources.
    You need to eat high-quality food, lean protein with full fiber carbs and healthy fats.

    Instead of eating everything in sight, you should try to focus on eating lean protein foods and maintaining a good carbohydrate intake to keep your blood sugar level, you should also try to avoid too many saturated fats.

    The best thing about this diet is that you can minimize the body fat you build up, that way it will take your focus off wanting to burn fat and gain muscle at the same time.

  3. Do cardio exercise a few times per week.
    During your training routine, you may want to add 2-3 cardio sessions to further increase your body’s ability to restrict fat, but you should not really make this the main focus during your workouts.

    You need to focus on high intensity and low cardio workouts that last about 15-20 minutes, this will save time and avoid muscle loss. Building up your muscle mass is your main goal here, and once you have achieved what you want, then you should concentrate on a fat loss program, while still keeping the muscle size that you are happy with.

Try to remember, instead of focusing on how to burn fat and gain muscle at the same time, you should be focusing your attention to minimizing your body fat because trying to avoid this altogether will simply not work.

How To Build Muscle Without Steroids Fast?

how-to-gain muscle without steroids

A well known myth in the bodybuilding community is that in order to gain muscle fast, you will need to take steroids such as dianabol, deca, sustanon and other harmful supplements.

This couldn’t be further from the truth!

Steroids will of course speed up your muscle building, but it comes with a heavy price of damaging your body in the process. A much better and safer option is to gain muscle through good nutrition and a proper muscle building program.

I am going to share with you some quality techniques that will get you ripped and built in no time at all. If you happen to be a novice to the gym then you should follow the below advice, this is going to show you how to gain muscle without steroids:

Avoid Working Out on Any of the Machines if You Can

By lifting free weight it will enable you to control and balance the weight properly, this will promote a more natural motion which will help you to gain muscle much more effectively.

You should try to start by lifting lighter weights, to learn a good and stable technique for your training. Once you have it mastered to a fine art, then you can gradually add more weight to the bar, but remember not to push to hard, until your muscles are stronger.

While pushing your body is recommended, you need to make sure you know your limits or you will injure yourself, and you don’t want that.

Do Some Compound Exercises

Compound exercises are particularly good because they will work multiple muscles, and as before, once you build up your muscle mass and get stronger you can experiment in some isolated exercises.

Also, Its worth pointing out that full body workouts are also excellent and very beneficial to your frame, try to do some squats and dead lifts as these are among’s the best full body workouts for sure.

Get Some Rest

Your muscles need rest in order for them to heal and grow to the fullness, make sure your body has the full recovery period, this really is one of the best muscle building secrets I can share with you, It really is the key to building muscle.

Eat the right muscle building food

You need to eat a lot, because the food you eat is your body’s fuel, try to eat foods high in protein as these tend to repair your muscles better than most.

If you follow the above tips then you will no doubt start to gain muscle faster than you could ever imagine, all without the need for those poisonous steroids that in the end will destroy you.

Sustanon Cycle and Stack for Bodybuilding


Considering plenty of unwanted effects after consuming Sustanon steroids, you will want one or more health supplement or remedy to handle the negative side. Especially when you have special pre-caution, this step is critical. However, pairing Sustanon with correct supplement would prevent any injuries in cellular level. First of all, you need to dos and don’ts.

Sustanon Stack

Normally, the substance variable formula. Since Sustanon 250 is quite powerful aromatizing substance, you might want to provide aromatase inhibitor (AI) barrier once you take another product with similar formula. specific case, you can’t AI at all, even when you simultaneously.

The clear difference between Sustanon 250 and another single estered testosterone is the short ester bottle. When those ester products oral anabolic steroid , you may you need to take this testosterone shot. In short time, you will feel the power running through your blood vessel.

You could also pair increase your men hormone injection cycle. Take a good example for off-season cycle. The most suitable anabolic steroid supplement during this time period is any contained Deca Durabolin or Nandrolone Decanoate. Two other useful additions are Dianabol and Anadrol. If you’d prefer, you might also get the advantages from Trenbolone supplement.

Be prepared to lineup once you enter the cutting phase. Unless you consume Trenbolone, you have to maintain your off season supplements in a safe place. five new choices for this section of body shaping program are available: Anavar, Masteron, Primobolan, Trenbolone and Winstrol.

Sustanon Cycle

There are two cycle: 12 or 16 weeks program. The initial one is aimed for , while the later one goals intermediate to advanced muscle gaining. The faster usually includes Deca Durabolin, Dianabol, Ostarine, Aromasin and N2Guard. The primary hormone injection, Sustanon 250, is taken once every seven days, just like Deca Durabolin.

The testosterone supplement dose is 500 mg per injection. 600 mg Deca Durabolin per injection. The other 4 includes in the daily schedule. Your body handle 40 mg of Dianabol, 7 tablets for N2Guard, 25 mg of Ostarine and Aromasin. Remember that Dianabol for the first six days.

If you plan to take the Sixteen weeks cycles, which injection or supplement you should take on a daily basis, every second day and every week. For the 8 weeks, you will get hit by the blend of anavar, sustanon, cardarine, andarine, aromasin and N2Guard. Once in a week, you have to take 500mg Sustanon 250 injection.

Once in every two days, you must not miss your 10mg aromasin injection. Don’t forget that you cannot run from 50mg anavar, 20 mg cardarine, and 25mg andarine shots. Put a glass of water next to your table to push seven capsule of N2Guard via your esophagus. Duplicate the same cycle for week 9-16 without inserting anavar.

It’s correct that supplement is a lot a lot better than treatment. However, long term supplement would surely show its dark side. Without proper care and pairs, in the end you get more healthy body. Thus, you must undergo thorough medical check up and stack Sustanon 250 with beneficial pair.